Have you any idea how many calories to consume to lose excess weight?

There are tons of diet programs around. Some request you to count calories.

It may be confusing. Calories are just a way of measuring energy.

So nutritionist will tell you how many calories to consume to shed pounds? As the theory is the less you take in the greater number of weight you need to lose.

But the truth is should you cut out too many calories out of your diet, you place yourself in starvation mode.

You dont want that as you could atually gain weight by doing that.

That is the location where the Basal Metabolic Process becomes useful. What is it?

It is an alegebraic formula utilized to measure your calorie consumption based upon how you live.

Nutrtionist make use of the BMR Calculator to understand the number of calories you should eat.

As soon as you simply how much to enjoy afterwards you must target the locations where you get probably the most weight.

Women typically put on weight with their thighs, hips, stomach and buttocks.

So lets discuss the telephone number 1 problem area first.

How to drop weight with your thighs, where do you begin.

Well you may be thinking you need to hit the fitness center hard to get those thighs to reduce in dimensions.

How to lose weight in your thighs

The fact is you do not.

You truly need alot of cardio. After all alot.

You will have to do at the very least 45 mins of cardio 3 to 4 times weekly.

Doing cardio will likely be just the thing for your heart and definately will show you how to shed weight inside your thighs.

You should be disciplined for at least 2 to three months to view good results.

So then now you ask ,, the best way to stay motivated to lose weight that entire time?

You might be the best motivator. Dont take a look at magazines searching for the right body.

You just require a mirror and photos of you before.

Pictures people when you were smaller or perhaps really younger. Find pictures individuals at prom, wedding day, or out having a good time somewhere.

You obtain the idea.

These pictures will highlight the way to stay motivated to lose weight. Guaranteed!

So know you possess your plan in position. You may have reduced your eating by reducing your calories.

You have begun doing cardio.

Therefore the next logical real question is, how long can it take to lose excess weight?

That actually is determined by a number of factors.

First how easy will it be to help keep to the diet program. Are you currently staying with in your nutrition plan and eating the correct amount of calories?

Second, are you really doing cardio. You need to stay disciplined and motivated to get the results you desire.

What is the third factor in determing, the length of time will it take to lose excess weight? This really is easy just sleep.

Thats right you want your beauty sleep to shed pounds. You must get 8 hours of sleep to accomplish this.

Since you are exercising and eating properly you body requires more sleep to help you endure your workouts and burn fat throughout the night.

Providing you are performing those three things, you will see how to shed weight in thighs and improve your overall health.

Also be sure you use the BMR Calculator to discover the number of calories to consume to lose excess weight.

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How To Lose Weight Easily Counting Calories

One of the basic truths when it comes to weight is that excess weight takes the form of calorie deposits in your fat tissues. Because of this, many types of diets are actually calorie based diets and work by reducing the calorie intake in the body. By reducing the calorie intake, your body will use up the reserves in the fat tissues in your body. This will eventually lead to fat decrease and weight loss. Here are some of the easiest ways to lose weight by counting calories.

1. Check the label. Almost all food products today are required to carry nutritional tables where the calories per serving are indicated. When out for groceries, be sure to check the labels since some food manufacturing companies really do take nutrition more seriously than others. Between brands of mayonnaise or chips, for instance, there are those that lower fat content and user healthier oils while there are also those that continue to use saturated fats that can clog up your arteries. Even unlabelled food products such as meats can easily be counterchecked for calorie levels by checking out the web or diet books. Some meat producers will even help you select leaner meats with less fat, if you ask them to.
2. Get the calorie recipe books. Preparing your meals is one of the best ways to ensure that you can moderate the calories that are going into each bite. Doing this, however, can be daunting at first. For many, calculating just how many calories each spoonful of this or dash of that can be a mathematical crisis waiting to happen. To help you out in counting calories as you cook, check out the various calorie based recipe books which do not only provide you with the calorie count of each recipe, but will even contain some of the tastiest low calorie dishes that you can easily make at home.  These calorie books are usually available in most health shops and the specialty shelves in book stores.
3. Cut back on the serving portions. Counting calories includes other mathematical operations such as division and subtraction. Instead of just counting calories, you can also easily reduce your calorie intake by cutting back on the serving portions of your meals. Today, most food establishments actually serve out larger portions than necessary. When confronted with a heaping plate, most people tend to simply eat each bite. You can cut back on the serving portions by eating at home where you can control the servings – and the calories. Or, you can eat out at health conscious restaurants that will give you various serving size options as well as low-calorie dishes to help you enjoy a meal and a night out with friends without the fear of fat accumulating on your body.

Counting calories as a way to lose weight can be improved by eating only moderate amounts of protein in meat, as well as by replacing regular cooking oil with healthier alternatives such as olive oil. With these steps in mind, you can count your calories to a slimmer body.

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How To Not Drink Your Calories

Many people go through their day consuming a large number of beverages without realizing that they are drinking a lot of calories in the process. If you check out the number of calories that are found in many beverages, you would realize that a great deal of us consume a huge portion of our suggested caloric intake each day in delicious fluids that don't do the body any good. However, it doesn't have to be this way. There are lots of ways to make sure you aren't drinking your calories.

Step 1

Skip the soda. It is really best if you skip or limit your amount of soda. There is nothing healthy about soda, even diet soda. A regular soda has about 100 calories in an 8 ounce serving and those of us that are used to downing 20 ouncers consume about 250 calories in a single bottle of soda. Diet sodas come in calorie-free versions, which are much better options if you have to have soda.

Step 2

Check your coffee and tea. Depending on your coffee habit, you may consume as many as 300 calories in a morning cup of joe. To check this out, evaluate what you put into your brewed coffee and figure out which fancy espresso drinks you are consuming.

You can lower calorie counts in regular coffee by limiting the amount of sugar or going with a calorie-free sweetener. You can also go with low-fat or skim milk instead of whole milk, cream, creamer, or half and half. The same can be said of your tea. Buy unsweetened varieties and then add your own sweeteners so you know you are getting the calories you wish to consume.

When it comes to your espresso drinks such as the cappuccino, latte, or mocha, there are lower fat options as well. Avoid the mocha, because it is the one with the most fat and calories due to the chocolate, milk, and customary whipped cream topping. If you have to have it, go without the whipped cream and make sure the milk is skim or low-fat. For lattes and cappuccinos go with sugar-free flavor syrups or skip the syrup. If you want it sweet, add a zero-calorie sweetener instead of the syrup. Ask for low-fat or skim milk.

Step 3

Only drink 100% juice. Many of us consume juice instead of fruits or veggies. However, juice isn't the same as having a piece of fruit or vegetable. Instead it has fewer nutrients and in many cases more sugars. When you drink juice, make sure it is 100% juice and doesn't have added sugar or sweeteners.

Step 4

Watch your 'water'. In today's world, we are replacing water with sports drinks, vitamin waters, flavored waters and other fancy water-like drinks. Many people don't realize that there are a surprising number of calories found in such drinks. Make sure you are drinking low-calorie fancy waters and not adding a huge number of calories to your drinking diet.

Step 5

Lower the fat in your milk. Milk may be a wonderful thing and full of a number of great vitamins and nutrients. Plus it tastes good and makes for a great refreshing drink. However, if you are still drinking whole milk or 2% milk, it is tie that you go for low-fat or fat-free. Both of these options have way fewer calories and a lowered fat content, which is good for most people older than two years of age.

Step 6

Be careful with adult drinks. They don't call it a beer belly for anything. The truth is that alcoholic drinks contain a lot of calories. Limit them to lower your calorie count. Look for lighter options (light beer really does have fewer calories, and there are some that still taste fantastic). Don't consume alcoholic drinks regularly, but instead save them for special occasions and only drink a small amount at a time. This way you are not throwing a few extra hundred calories into your drinks.

Step 7

Drink lots of water. Drinking plain old water is a great way to make sure you aren't consuming excess calories in your drinks. Water is calorie-free and good for the body. Plus if you are managing your water needs well, you won't feel overly thirsty and resort to unhealthy alternatives. If you need more than just boring water has to offer, add a squirt of real lime or lemon juice. This will give it a bit of flavor without adding extra calories. Plus some studies show that there may be health advantages to having a small amount of lemon juice each day.

If you are like many people, you may find that you are drinking hundreds of calories each day, if not more than that. If you had a mocha on your way to work this morning, you consumed about 300 calories. If you topped that off with a 20 ounce soda before lunch, you added an additional 250 calories to your day. If you had a 32 ounce soda with lunch, that's another 400 calories. Finish the afternoon with a vitamin water or a juice and you have another 200 calories. If you are topping it all off with a beer for dinner then you are looking at about 1350 calories in fluids for the day. For some, that pattern may seem extreme, but for others this doesn't even cover all that they drink in a day. You can limit the number of calories that you have each and every day without much difficulty.

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Does Your Body Burn More Calories if You Are Hot or if You Are Cold?

Temperature affects how many calories we burn. According to the American Dietetic Association Complete Food and Nutrition Guide, both prolonged exposure to cold temperatures and perspiration to lower body temperature use extra energy. The effect of temperature on your caloric burn rate varies with your body mass and the extremity of the temperature.

How Many Calories You Burn

According to a 2000 study published in Medicine and Science in Sports and Exercise, you can calculate the number of calories you burn if you have a few key pieces of information. Start the equation by multiplying your body weight in kilograms by 3.5. Multiply the product of this equation by a metabolic equivalent intensity level, or MET. Then divide the entire product by 200. MET is a value that represents the calorie-burning potential of an activity. Walking has a MET of 2.5. Bodily function with no additional activity is assigned a MET of 1. This is known as your basal metabolic rate, or BMR. The equation to figure your BMR can be expressed as: (MET x body weight in kg. x 3.5)/200 = calories burned per minute. If you weigh 220 lbs., which is about 100 kg, you burn around 1.75 calories per minute or 105 calories per hour.

Effects of Temperature on BMR

According to the text, "Thermal Effects on Cells and Tissues," BMR changes as a function of temperature. BMR will change by seven percent for each temperature change of 0.9 degrees Fahrenheit. Thus, when external conditions affect your body temperature, your body will burn more calories as it tries to compensate for the anomaly and restore your body to its normal temperature, increasing your BMR. This effect occurs in conditions of both heat and cold.

Heat and BMR

Your BMR reacts more slowly to external heat than it does cold. Short exposures to higher temperatures have little effect on your BMR. The text, "Basics of Clinical Nutrition," notes that your body's mechanisms to increase heat loss, such as perspiration, adjust for temperature increases and mitigate their effects on BMR. Prolonged heat exposure or an increase in internal temperature, however, can raise your BMR. For example, if you have a fever that is 3 degrees Fahrenheit above normal, your BMR will increase more than 20 percent.

Cold and BMR

Your body responds quickly to heat loss that arises from cold external temperatures. Your muscles move and twitch; you shiver, which increases your bodies heat production by as much as five times its normal level, according to Suzanne Schneider, a professor in the Department of Physical Performance and Development at the University of New Mexico. Your body constricts veins and re-routes blood flow initially, toward the skin and then back toward your core as internal temperature decreases, increasing your overall BMR.

Heat vs. Cold

The answer to whether your body uses more calories if you are hot or if your are cold is: it depends. If you walk outside in cold weather, your body will immediately raise its BMR to compensate for heat loss and burn more calories. You will burn few extra calories in hotter weather unless you are exposed for a long period of time. On the other hand, if your internal temperature increases a few degrees, your BMR begins to rise quickly. A fever of 105 F, for example, represents an almost 50 percent increase in BMR. Burning calories at this rate can lead to tissue damage and threaten your life.

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Do You Burn More Calories on a Treadmill or Rowing?

Even though a treadmill and a rowing machine are two very different pieces of cardiovascular equipment, both have similar calorie-burn rates. With each piece of equipment, the key to exactly how many calories you burn is the pace at which you perform the exercise. The faster your pace, the more calories you'll burn; overall, you have the potential to burn more calories on a treadmill. The numbers below for treadmill assume that you are not shifting your body weight onto the frame of the machine by holding onto it or leaning onto it.

Treadmill: Walking

Your rate of calorie burn on a treadmill is at its lowest when you are walking on it. A leisurely walking speed of 2 miles per hour burns off 148 calories an hour for a 130-lb. person; a 180-lb. person burns 204 calories in the same 60-minute period, the NutriStrategy website calculates. Increase your speed to a brisk pace -- 3.5 mph -- and you'll up your calorie burn to 195 calories an hour if you weigh 130 lbs. and to 270 calories an hour if you weigh 180 lbs. Add an incline to that brisk pace and the calories keep increasing -- up to 354 an hour for a 130-lb. person and up to 490 an hour for a 180-lb. person.

Treadmill: Jogging

Change your style of movement from a brisk walk to a jog to burn more calories. Jogging for 60 minutes at a 5-mph pace burns 472 calories in a 130-lb. person; a 180-lb. person burns 654 calories at that pace. Increase your speed by 1 mile per hour and that same 130-lb. person burns an additional 120 calories, while the 180-lb. person burns 170 more. Adding an incline to your treadmill increases your calorie burn even more; the steeper the incline, the more calories burned.

Treadmill: Running

Running on a treadmill -- increasing both your speed and the length of your strides compared to a jog -- continues to burn more calories. A 130-lb. person burns 679 calories running at a 7-mph pace for 60 minutes; a 180-lb. person burns 940 during that same period. For every additional mile per hour added to your pace, a 130-lb. person burns an additional 80 to 100 calories while the 180-lb. person burns another 100 to 150 calories an hour. Set your treadmill to an uphill course and the calorie burn continues to climb.

Rowing Machine

Just as your pace changes your calorie burn on a treadmill, so it does on a rowing machine. Rowing for one hour at a casual pace burns 207 calories for a 130-lb. person and 286 calories for a 180-lb. person. Upping the pace to a moderate speed burn doubles the calorie burn of a casual pace. Row at a vigorous pace for an hour and watch 502 calories melt away if you weigh 130 lbs., 675 calories if you weigh 180 lbs. Rowing at max speed for an hour burns a whopping 708 calories in a 130-lb. person and 981 calories in a 180-lb. person, although this pace is difficult to sustain for a full 60 minutes. Unlike a treadmill, you cannot increase the incline on a rowing machine to increase the calories burned.

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How to Burn Calories While Lying in Bed

Burning calories while lying in bed may seem like a dream come true, but you may not realize that your body is constantly burning calories during homeostasis -- the process of keeping your organs and body systems functioning. When you crunch the numbers, you'll realize that your body efficiently burns quite a lot of calories throughout the day, even during periods of inactivity.

Step 1

Find out your basal metabolic rate. This is the number of calories your body burns daily if you were to stay in bed all day. To figure out your basal metabolic rate, use the formula below provided by BMI-Calculator.net. You'll need to know your weight in pounds and height in inches. Divide your basal metabolic rate by 24 to find out how many calories you burn every hour you lie in bed. The formula:



Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year).

For example, a 28-year-old woman who is 70 inches tall and weighs 160 lbs. has a basal metabolic rate of 1,548.4 calories and burns 64.5 calories per hour. The math:

BMR = 655 + (4.35 x 160) + (4.7 x 70) - (4.7 x 28) = 1, 548.4 calories

BMR/hr = 1,548.4 / 24 = 64.5

Step 2

Perform light activities in bed to burn more calories. According to USA Today, you can burn from 70 to 100 calories per hour reading. Writing in bed clocks in at 100 to 140 calories per hour and watching TV burns 55 to 75 calories per hour.

Step 3

Perform progressive muscle relaxation while lying down to burn a few more calories. Lie on your back with your arms at your sides. Starting at your toes, tense and relax the muscles at each body part. For example, squeeze the muscles of the toes and relax them before moving on to the feet. Progressively move through the body up to the head, engaging as many muscles as possible. An additional perk of progressive muscle relaxation is an increased sense of calm and less difficulty falling asleep.

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How to Burn Calories in School

When you are trying to lose weight, you need to burn more calories than you take in. However, If you attend school for many hours a day, it can be difficult to feel active when sitting behind a desk. In addition to making dietary changes and working out, you can burn additional calories by changing your actions at school. Even small changes can add up over time.

Step 1

Eat regularly during the day to keep your metabolism going. Although it can be tempting to severely restrict your calorie intake to lose weight, your body burns calories more slowly to make the most of the energy it has. Have a healthy breakfast, always eat lunch, and keep small snacks on hand to prevent blood-sugar crashes. Eat protein, which helps build muscle mass. Because muscle burns more calories than fat, lean protein lunches can help you burn more calories overall.

Step 2

Work in small periods of exercise throughout the day to get your heart rate up and burn more calories. Stand up and walk around whenever possible; you burn more calories while standing than sitting. Between classes, don't stroll leisurely through the halls; instead, pick up the pace and walk quickly. Go for a walk or a jog around campus at lunch, taking a few walking lunges as you go. If you drive to school, park as far away as possible and take the stairs instead of the elevator.

Step 3

Turn sitting down into an opportunity to exercise by planning resistance training into your day. "Forbes" magazine recommends working in small exercises that will get your heartbeat up. Work your arms by placing your palms on the edge of your chair and holding your body above the seat. Tighten your abs and hold them to strengthen your stomach, repeating as often as possible. Work your legs by doing leg lifts and toe raises.

Step 4

Make small, fidgety movements even when you are sitting down. According to Dr. James Levine in an article for the "New York Times," people who move more though fidgeting, pacing, and other unconscious activities, burn more calories than those who do not. When you must be seated during classes at school, offset the negative effects of sitting by making an effort to move around more. Bend over to tie your shoes, bounce your leg, or get up to sharpen your pencil. In doing so, you can burn more calories.

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Calculating Calories Burned From Your Exercise Routine

The amount of calories burned from your exercise routine depends on the duration and intensity of the exercise, as well as on your weight. Once you find out this amount you can increase it for weight loss or decrease it, in order to gain some pounds. For a greater precision, you are recommended to keep a diary to write down all the physical activities performed throughout the day.

Types of Physical Activities

There are three types of physical activities, each of them including several types of exercises. The numbers indicate the calories burned by a 120-pound person over a period of 30 minutes. These values can vary for each person, depending on the intensity of the exercise. In order to get individualized values, you need to use one of the many online calorie calculators.

Gym and Home Activities

• Aerobics - 115 to 288
• Bicycling, Stationary - 202 to 302
• Rowing, Stationary - 202 to 245
• Weight Lifting - 86 to 173
• Stair Step Machine - 173

Training Activities

• Basketball - 230
• Bicycling - 230 to 288
• Football - 230 to 259
• Golf - 101 to 158
• Gymnastics - 115
• Handball - 346
• Hiking - 173
• Ice Skating - 202
• Walking - 115 to 173
• Running - 230 to 475
• Tennis - 202 
• Swimming - 173
• Voleyball - 115 to 230

Daily Life Activities

• Housecleaning - 101
• Gardening - 130
• Mowing Lawn - 130 to 158
• Shoveling Snow - 173

Each and every one of these activities will help you burn calories at a certain rate. By increasing the intensity of calisthenics and of other types of exercises, you manage to burn calories faster. However, it is better to focus on moderate intensity exercises performed periodically, rather than on high intensity activities performed infrequently. In order to find out how many calories you burn while performing a physical activity for a certain period of time, you need to use a calorie calculator.

Other Benefits of Physical Exercising

By performing physical activities you do more than just burning calories. Physical activities can also:

• Regulate blood pressure
• Control blood cholesterol levels
• Decrease anxiety and depression levels
• Increase the resistance of bones
• Improve balance
• Boost muscular strength and flexibility
• Increase self-esteem

Blood pressure and cholesterol are tightly related to overweight, and so are the calories. Regular physical exercises will help you to maintain an overall good health. 

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Does Running on Hills Make You Lose Calories?

Running on hills can annihilate calories, if you are up to the challenge. While moderate aerobic activity on flat land, like running on a track or a treadmill, is efficient for burning calories, adding hills into your running routine is markedly more effective. Take your cardio to the next level by burning calories with an uphill running workout.

Calories Burned by Running

• Aerobic exercise, like running, is the most efficient way to burn calories. But you can burn even more calories when you make your aerobic activity more difficult. Adding hills into your running routine will definitely increase the challenge. For every 5 percent increase in grade -- a small change in topography -- you can burn up to five more calories a minute than running on flat land. Take shorter, higher strides than you would on level land and swing your arms more forcefully to make the most of your workout.

Muscles Burn Calories

• Besides the fact that hills push your heart rate and your oxygen consumption to increase, they also challenge your muscles more than running on flat land. Your quads strain to push your body uphill, which helps you build stronger thigh muscles. This is a huge bonus for burning calories, because muscle tissue burns more calories than fat tissue. By increasing your strength with uphill runs, you will increase the amount of muscle tissue in your body, increasing your body's ability to burn calories more efficiently.

Break it Up

• Running uphill has many advantages, but it is also extremely difficult. Make the most of your time and energy by doing running sprints for short periods of time uphill with an interval workout. After jogging to warm up for 10 minutes, run uphill quickly for 20 seconds. Walk briskly for two minutes and then repeat this four more times, switching on and off between the brief hard runs and the longer recovery walks for a total of five sprints. If you combine this with two miles of running on flat land you can torch up to 340 calories a session. You may end up a happier runner, too, since high-intensity interval training has been linked to a greater enjoyment of running.

Lack of Oxygen

• You should be careful running up hills that are located at high elevations. Oxygen is harder to access the higher you get, and that can lead to hypoxia. Hypoxia is a lack of oxygen in your body, which can result in fatigue, injury and even death. If you feel dizzy, light-headed or like you can't see very well while running at a higher elevation, take a break. Hill-running is an effective method for burning calories, but you should be mindful of your health and safety when embarking upon this challenging exercise.

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What Happens When You Burn More Calories Than You Eat?

Burning more calories than you eat is the goal of almost every diet and weight loss plan. Calories are the body's source of energy, and if you don't eat enough calories to sustain your body, your body will begin burning fat instead. If you eat far too few calories, you could develop serious health problems.

Burning Fat

• When you exercise, your body first relies on its stores of glycogen, a byproduct of glucose that can rapidly provide energy. After you burn through all your glycogen, your body begins burning fat to maintain your movement. This is why exercise can help you lose weight. A pound of fat is equal to 3,500 calories, so to lose one pound, you'll need to burn 3,500 calories through exercise.

Burning Muscle

• If you experience a chronic caloric deficit -- which occurs when you don't get enough calories to sustain your activity level -- your body will begin burning through muscle. While you might lose weight, you could actually end up looking flabbier as your muscle mass diminishes. Muscle requires more energy to maintain, and therefore burns more calories than fat. Consequently, if you burn muscle, your body might actually end up burning fewer calories.

• Starvation

• If you continue burning more calories than you take in, your body will enter starvation mode. As your body burns through fat and muscle, it will begin burning through tissues and organs, slowly breaking down bodily functions. You may have trouble maintaining your energy, experience heart palpitations and fainting spells, break bones or develop anemia and low blood pressure. Insufficient food intake can kill you, which is why trying to lose weight too quickly is so dangerous. The Mayo Clinic recommends losing no more than a pound or two per week.

Proper Caloric Intake

• The number of calories you need each day is determined by your activity level, weight goals, age, sex and overall health. While the "average" person needs 2,000 calories per day, you might need many more if you're highly active. Consistently getting too few calories can interfere with your fitness goals and weaken your body. Talk to your doctor to determine the number of calories you need each day.

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How to Lose Weight by Counting Calories

The upward trend of weight and obesity is becoming increasingly alarming in society. With people consuming more calories and living increasingly sedentary lifestyles, waistlines are expanding and weight-related health concerns are reaching epidemic proportions. Despite the countless fad diets that crop up, counting calories remains the most efficient way of safely losing weight, and is also the most sustainable in the long term. A healthy goal to aim for is 1 to 2 pounds of weight loss per week. Combining your calorie counting with exercise will result in the most effective weight lose regime.

Things You'll Need

• internet
• basic math knowledge
• notebook and pen
• calculator

Tips For You

1. Decide how many calories you are going to consume for the day. This will depend on several factors, such as how quickly you would like to lose weight and how many calories you are burning through physical activity. In general, women should not consume fewer than 1200 calories per day and men should not consume fewer than 1800 calories per day.
2. Write out your meal plan for the next week. You can always tweak it later if necessary, however, it's good to have a basic plan to start with. Plan to have at least three meals and two snacks. Feeling deprived of food will make losing weight much more difficult. Make sure you are getting enough of each food group, especially fat and protein, which will help to keep you feeling full and satiated.
3. Use a journal, spreadsheet or other planner of your choice to track your daily intake. Remember to keep track of any extra snacks and beverages, including sodas and juice.
4. Write down the portion size you consume at each meal and snack. Measure or weigh your food when possible to get an exact calorie count. For packaged items, refer to the food's nutrition label. You may also consider investing in a calorie counting manual for caloric information.
5. Calculate your total caloric intake at the end of each day. Try to space your caloric consumption evenly throughout the day.

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